CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 min cardio
5/5 Cossack Squats w/ OH reach
5/5 thoracic rotations
10/10 shoulder taps
7 bootstrappers
5 push up downdog
W/ empty BB
5 goodmorning
5/5 elbow punch
5 strict press
5 High Pull
5 RDL
Review Clean and Jerk
Strength
Clean and Jerk (1 x 1)
1RM!!! Let’s go!
Example build up
60% x 3
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
93-95% x 1
PB x 1
30 min clock
Cool Down
1 min seated saddle
1 min puppy dog